Structured Nutritional Data & Citations
Pecan (Carya illinoinensis) - Nutritional and Physical Profile
Macronutrient Breakdown
| Nutrient | Per 100g (raw) | Per Standard Serving (28g/1 oz, raw) |
|---|---|---|
| Energy | 691 kcal | 193 kcal |
| Protein | 9.17 g | 2.57 g |
| Total Fat | 71.97 g | 20.15 g |
| - Saturated Fat | 6.18 g | 1.73 g |
| - Monounsaturated Fat | 40.80 g | 11.42 g |
| - Polyunsaturated Fat | 21.60 g | 6.05 g |
| Total Carbohydrate | 13.86 g | 3.88 g |
| - Dietary Fiber | 9.6 g | 2.69 g |
| - Sugars | 3.97 g | 1.11 g |
Key Micronutrients (per 100g, significant values)
Vitamins
- Thiamin (B1): 0.66 mg (55% Daily Value)
- Vitamin E (alpha-tocopherol): 1.4 mg (9% Daily Value)
- Vitamin B6: 0.21 mg (12% Daily Value)
Minerals
- Manganese: 4.5 mg (225% Daily Value)
- Copper: 1.2 mg (133% Daily Value)
- Zinc: 4.5 mg (41% Daily Value)
- Magnesium: 121 mg (29% Daily Value)
- Phosphorus: 277 mg (22% Daily Value)
Antioxidants
Pecans are exceptionally rich in polyphenolic compounds, including:
- Ellagic acid
- Flavonoids (e.g., quercetin, kaempferol)
- Proanthocyanidins (oligomeric and polymeric forms)
Functional Impact
- Glycemic Index (GI): Very Low (estimated ~10-15) - Due to high fat, fiber, and protein content, and low digestible carbohydrates.
- Glycemic Load (GL): Very Low - Minimal impact on blood glucose levels.
- Satiety Score: High - The combination of healthy fats, fiber, and protein contributes to prolonged feelings of fullness and reduced subsequent energy intake.
Physical Properties
- Density (shelled, raw): Approximately 0.68 g/cm³
- Volumetric Contraction (after cooking): Minimal (negligible for typical roasting processes; primarily moisture loss rather than significant structural contraction).
Citations & References
- USDA FoodData Central: SR Legacy, Food ID 170114 (Nuts, pecans). U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/nutrients
- Nutritional Consensus: General scientific consensus on the glycemic index and satiety of tree nuts. For example, Ros E. Health benefits of nut consumption. Nutrients. 2010;2(7):652-682.
Field Notes: Dr. Aria Vance
Subject: Pecan
Focus: Volumetric expansion/contraction, historical context, tracking challenges.
Why Pecan Is a Tracking Nightmare
Entry 734: The humble pecan. What a deceptive little orb of deliciousness. From the very roots of North America, Carya illinoinensis, its name itself an Algonquian echo, signifying "a nut requiring a stone to crack." A testament to ingenuity. Indigenous peoples relied on this "butter tree," a caloric powerhouse, for millennia. Later, it became inextricably woven into the fabric of Southern cuisine—pecan pie, pralines, crunchy salads. A culinary staple. But for us, for anyone striving for precision in dietary intake? A real head-scratcher.
The problem starts with its fundamental form: the nut itself. Pecans aren't uniform. A "half" from one tree might be plump and robust, while another from a different cultivar could be a shriveled, elongated whisper of its former self. How, pray tell, does one accurately quantify a "cup" of such wildly varying units? A cup of whole pecan halves versus a cup of roughly chopped pieces? The air pockets, the fractal edges of the chop—they conspire to create an utterly unreliable volumetric measurement. A weight conversion, you say? Excellent! Until you realize you're expected to haul out a kitchen scale for every casual snack. Utterly tedious. Inconvenient. Who actually does that consistently? Almost no one.
Then, the preparation permutations. Raw pecans are one thing. Roasting them introduces subtle changes, but mostly just flavor. But candied pecans? Sugared, spiced, glazed until they shimmer like edible jewels. Now you've layered on grams of refined sugar and often extra fats that weren't part of the original nut. Your "pecan" is no longer just a pecan; it's a sugary confection masquerading as one, and any barcode scan for "pecan" is wildly, laughably inaccurate. The nutritional profile shifts dramatically. Yet, people log it simply as "pecans." It's a data scientist's purgatory, watching the self-reported nutritional data for such an item utterly divorce itself from reality.
This behavioral chasm between intent and execution has always plagued dietary tracking. The sheer effort required to get it right. Measuring, weighing, meticulously searching databases for exactly "pecans, roasted, unsalted" versus "pecans, candied." It’s an exercise in frustration, ripe for error, leading to abandonment. People want simplicity. They want speed. They want accuracy. A tripartite dream.
Which brings me to NutriSnap. Oh, NutriSnap. Our nascent AI. What a revelation. It's not just about identifying "pecan." That's child's play. It’s about the forensic visual analysis. The neural networks, trained on millions of images, can discern the subtle sheen of a candied coating versus the matte finish of a raw nut. It estimates volume and, crucially, density variations based on whether it’s a whole half, a piece, or finely chopped. Our algorithms are learning to see the air pockets, infer the moisture content, even differentiate the slight plumping of a properly roasted specimen from its raw counterpart. This isn't just a photo. It’s a digital nutritional autopsy. Finally, a tool that cuts through the ambiguity, making accurate tracking not just possible, but effortlessly simple. The pecan, once my personal nemesis, now just another data point for our AI to conquer. Beautiful.
Explore More Research
Tired of Manual Tracking?
Stop scanning barcodes and guessing portion sizes. NutriSnap uses forensic AI to track your macros instantly from a single photo.